Name: Playbook - Kaitlyn Lanros - Legs (quad focused)
Uploaded: 2023-03-21T00:26:03.758Z
Duration: 60 min
Description: Legs (quad focused)

-position your heels on one or two plates shoulder width apart. 
- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Leg extensions 
Heel Elevated DB Goblet Squats

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbell
- Repeat for desired reps

Dumbbell heel elevated narrow stance goblet squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Superset

- Place your feet in a low and narrow stance on the platform
- Keep your back on the pad 
- Push through your mid-lower foot to push the platform

Leg press - low/narrow stance

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Legs (quad focused)

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